Author: Jade

WOD: 1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 30-20-10 – AQAP: Thrusters 95/65 Box Jump Overs 24/20 Rest 10 minutes 4) AQAP: 100-75-50 Double-unders 12-9-6 Hang Power Cleans 225/155 3-2-1 Legless Rope Climbs 15ft Rest 10 minutes 5) Muscle-ups: Max Reps Every 3:00 x 5 sets If you have 12+ reps consistently across all 5 sets then add a weight vest to bring the volume down. 6) Strict Chest-to-bar Pull-ups: 50 for time No Singles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) “16.4”- 13 minute AMRAP: 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Calories Rowed 55 Handstand Push-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Join us Tomorrow Night for the CrossFit Open with Fit Vine Wine and Paleo Naturals, they will be dishing out some awesome product! Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also…